Hanu HRV

Dr. Ben Rein, a Stanford University neuroscientist and social media phenom, joins the Hanu Health podcast to discuss the intersection between neuroscience and mental health.

In this episode, you'll learn:

-The funny coincidence of names as it relates to professions....00:00

-How Dr. Ben manages stress as a neuroscientist with a busy schedule....05:15

-Why cramming and "all-nighters" lead to less productivity....08:32

-Dr. Ben's go-to and science-backed stress mitigation techniques....13:07

-Why Dr. Ben started posting on social media and how he uses it to advance the field of neuroscience...20:02

-Dr. Ben's take on misinformation as it relates to science in social media...28:45

-What is empathy?....44:45

-Is there a way to increase empathy?...50:45

-What is Dr. Ben most excited about in the advancement of neuroscience?....1:07:25

-And much more!

Resources mentioned:

Dr. Ben's Website

Dr. Ben's Tik Tok

Dr. Ben's Instagram

In this week's episode, we have an enlightening chat with psychologist Dr. Carissa Gustafson about using acceptance and commitment therapy (ACT) to get a handle on anxiety. Dr. Gustafson provides valuable insights on how a sense of lacking control can drive anxiety. She explains how ACT helps you accept what you can and can't control, and take action focused on the present moment.

We also dive into powerful ACT concepts like mindfulness, cognitive defusion, and connecting behaviors to your core values. Dr. Gustafson emphasizes embracing all your experiences with compassion as opposed to avoiding difficult emotions. She shares extremely practical techniques to become more flexible and committed to the meaningful life you want. Get ready to learn research-backed tools to develop self-awareness, acceptance, and take value-aligned action when anxiety strikes!

Some amazing highlights from our chat:

2:30 - Dr. Gustafson explains how anxiety arises from wanting control to feel safe. She emphasizes accepting what you can and can't control.

7:55 - How mindfulness helps relate to thoughts and feelings with open awareness rather than avoidance.

13:40 - Dr. Gustafson talks about using cognitive defusion to become unstuck from anxious thoughts. She suggests thanking your mind for trying to protect you.

21:15 - Dr. Jay asks about linking behaviors to values to enhance motivation for change. Dr. Gustafson agrees this is key.

31:20 - Dr. Gustafson stresses embracing all experiences, even difficult emotions, with self-compassion rather than judgment.

Buy Dr. Carissa's book Reclaim Your Life: Acceptance and Commitment Therapy in 7 Weeks on her website or Amazon.

We are back and we are back with an offering unlike anything we have every provided at Hanu! After many requests, Dr. Wiles is back in action in his role as a consultant and a coach! Tun in to learn all of the benefits of having Dr. Wiles as your coach, including how he can develop a tailored and personalized roadmap for enhancing your mental wellness, all powered by science and evidenced-based practices!

Your mental health is important. It is time to partner with someone and Hanu wants to partner with you. Stop letting mental health problems like stress, anxiety, and depression lead you down a path of destruction.

In this episode, you'll learn:

-New offerings at Hanu, including the Hanu Certified Coaching Program; use code HCC500 for $500 off

-Updates to the Hanu Stress Resiliency Score Algorithm

-Introduction to the Hanu Consulting Platform

-Who is Hanu Consulting for?

-What are Dr. Jay's prior experiences and success stories?

-How does the Hanu Consulting process work?

-What is the goal of Hanu coaching?

-How to get signed up at www.hanuhealth.com/consulting (limited spots)

The one thing that I've really wanted out of my podcast, but also just in general, is a lot more powerful female voices in the fields of health and wellness, performance, and biohacking. So when I had the opportunity to participate in a roundtable podcast, I immediately knew three incredible women who would make for a really good, well-rounded discussion.

Mental health, wellbeing and stress impacts both males and females. But in the health and wellness community, a lot of the time the strategies and therapeutics are more pointed towards males. So for me, this episode scratches my own itch because conversations like these are such an underserved thing in our community.

Let's meet our esteemed guests on today's Roundtable Podcast.

1. Renee Belz and Lauren Sambataro - The Biohacker Babes Podcast
2. Mollie McGlocklin - Sleep Is a Skill Podcast

In this episode, you'll learn:

-How Mollie structures her sleep architecture...02:31

-Consistency vs Accuracy of sleep trackers...05:42

-How Dr. Jay digests his sleep data...07:21

-What trackers DO measure well...08:24

-Renee’s advice if you’re not a crazy Biohacker!...10:36

-Dr. Jay’s data routine...13:15

-Renee’s advice & experience with REM...18:27

-Can we shift our REM stages in the night?...23:01

-Empower Sleep Ring for Sleep Apnea...26:03

-Lauren’s ‘home sleep study’ & Alarm clock hack...30:02

-Sleep Coaching with Whoop...33:37

-Why we need consistent sleep/wake times...34:25

-What Dr. Jay does to get back on track...40:01

-Mollie’s sleep anxiety & “Do Nothing Method”...43:43

-Renee’s biggest sleep struggle...46:22

-Lauren’s preference with week to weekend sleep...47:48

-Mollie’s “Circadian-crafted Day” and “Summer Hours”...49:20

-Dr. Jay’s non-negotiable...51:25

-Mollie’s personal sleep challenges & hacks...52:50

-STUDY about Sheets...57:02

-Renee’s travel sleep hacks...58:31

The very act of recording this podcast was...interesting. Four separate attempts, and an entire hour consumed before I could get the product I wanted to share with you.

Frustrating as it was due to factors I won't get into here, I realized it's very much like the process of developing our Hanu wearable, (which you can buy at a massive 40% discount when you use discount code POD40 at checkout.)

In this episode, I share the essential product development factors that the Hanu team and I have taken from Day 1. Bottom line is if your life isn't improved by using the product, all the data in the world won't do you a lick of good.

I'll just leave it at that. Enjoy this short "walk and talk" episode!

In this episode, you'll learn:

-The roadmap of developing an advanced tech product like the Hanu wearable...05:55

-Hanu is not an HRV company; HRV is the mechanism by which we measure the efficacy of the product...08:05

-Direction is the most valuable component of the Hanu mission (how to get from Point A to Point B)...11:30

-Data vs. outcomes in measuring the efficacy of the product, not to mention the quality of your life...13:20

-Changing psychology before changing physiology...16:40

-And more!

Resources mentioned:

Go to hanuhealth.com and use discount code POD40 for a fat 40% discount off the retail price. This offer is literally days away from being taken off the table, so if you're going to buy it, now's the time!

Why is real change so dang difficult? In this episode, Dr. Jay reveals a few personal struggles he's dealt with in his own life, and shares the stages of change, as well as practicable tips on enacting real and lasting change in your own behavior.

In this episode, you'll learn:

-How a psychologist found his true calling in the realm of fitness and behavior change...06:30

-Dr. Jay visits the confession booth regarding his behavior and lifestyle from childhood to the present...12:20

-Why real and permanent change is so difficult...21:03

• Internal locus of control is the key to personal accountability and ownership of your actions

-The stages of change...27:25

• Pre-contemplation
• Contemplation
• Preparation
• Action
• Maintenance
• (Relapse)

-Commentary on "SMART" goals...34:45

• Specific
• Measurable
• Actionable
• Realistic
• Timely

-Cultivating a mindset of eschewing inaction...39:32

-Steps to transitioning from a fixed mindset to a growth mindset...47:21

• Atomic Habits by James Clear
• Always link goals with your values and aspirations
• Combine behaviors with things you always do (K.I.S.S.)
• Establish a reward system for achieving your goals
• Accountability enhances the success of behavior change by up to 42%

-Education without action is meaningless...1:01:17

Resources mentioned:

-Atomic Habits by James Clear

-The Hanu wearable. Use code POD40 to receive the wearable and one year of membership for 40% off the retail price of $299!

This episode is near and dear to my heart, for it fulfills a long-seated desire I've had when I got into the podcasting game years and years ago.

The one thing that I've really wanted out of my podcast, but also just in general, is a lot more powerful female voices in the fields of health and wellness, performance, and biohacking. So when I had the opportunity to participate in a roundtable podcast, I immediately knew three incredible women who would make for a really good, well-rounded discussion.

Mental health, wellbeing and stress impacts both males and females. But in the health and wellness community, a lot of the time the strategies and therapeutics are more pointed towards males. So for me, this episode scratches my own itch because conversations like these are such an underserved thing in our community.

Let's meet our esteemed guests on today's Roundtable Podcast - the first of what we hope will be many such podcasts in the future!

1. Renee Belz and Lauren Sambataro - The Biohacker Babes Podcast
2. Mollie McGlocklin - Sleep Is a Skill Podcast

In this episode, you'll learn:

• Deep Question #1: What did you eat for breakfast today?...10:30
• The importance of rotating foods in and out of the diet...16:16
• Differing viewpoints on mealtimes and eating patterns...24:40
• The ideal time to break your fast each day...36:12
• Listener question: Pros and cons of using mouth-tape while sleeping...48:30
• The folly of mindlessly copying your favorite health and fitness influencer for personal health decisions...57:40
• And much more!

Resources mentioned:

Levels Health

Hanu Health

The Biohacker Babes Podcast

Sleep Is a Skill Podcast

Ben Greenfield Life Podcast

Viome

Dr. Satchin Panda

Dr. Thomas DeLauer

Patrick McKeown

Myotape

Otter.ai transcription software

Welcome back to another episode of the Hano health podcast. I got another special one for you, and I don't mean to bombard you with all things, Ben Greenfield, but this is two weeks in a row that we wanted to release some content from Ben Greenfield.

Now it's not actually an interview with Ben Greenfield. It's actually me on Ben Greenfield's podcast. So if you're a follower of Ben Greenfield, you might have heard this one, but if not, you'll get the special opportunity to hear me being interviewed by Ben Greenfield on his podcast about all things HRV and Hanu.

Now this was a really special occasion for me as a podcaster, as a friend of Ben's. And the reason it was so special is because obviously we wanted to show Ben and his audience the world of Hanu. But one thing that I loved about this podcast that you will find really interesting is because Ben from the very beginning of the podcast has the Hanu strap on, he's got his app open and we walk through a lot of the features within the application. So he asked me questions on what he's seeing, why his data is doing what it's doing, etc. And I was able to provide an in-depth explanation of what's going with the app and device in real time.

We walk through many of the different features, like the resonance frequency assessment that you get to do making sure that you're tracking things like bolt score, doing all of these beautiful practices.

We talk about this idea of snapshot, which is like a testing feature morning readiness reading feature. All of the goodies are in there. So Ben and I unpack it all in this podcast so that I hope that you really enjoy this one because it was a blast for me to do and to be able to share with Ben's audience.

And I'm very grateful that Ben said to go ahead and share it with the Hanu audience as well. So if you've already listened to the podcast, yes, it's the one that I did withBen recently. But if you haven't listened to it, here's your opportunity to do it and to support Hanu while you do it by listening on our podcast, couple other ways that you can help support the podcast.

Then you can write to us: [email protected] and we will send you a Hanu Health goody pack full of amazing Hanu and oxygen advantage gear. I hope that you really enjoy this podcast episode that I did with the one and only Ben Greenfield on his podcast. He's wearing this thing, telling you about what he sees and you will be able to experience this yourself soon.

In this episode, you'll learn:

• Hanu a Hawaiian word that means breath

• Specialized in “health psychology”
• “Demoralization”: learned helplessness and hopelessness
• Chronic ailments can be traced to demoralization
• Biofeedback training with military veterans produced noticeable improvements in health and well-being

• Measurement in most wearables is very standardized
• Looking at HRV continuously, all day long
• Alerts when there are dramatic changes in HRV “Life Events”
• “Super compensation”
• Uses same algorithms as devices like Oura Ring
• Hanu Health Podcast
• Podcast with Dr. Jay Wiles:A Deep Dive Into HRV: How To Use Heart Rate Variability To Optimize Your Sleep, Stress, Recovery, Performance, Nervous System Balance & Much More!

This is a podcast that I recorded about two years ago for Ben Greenfield. It's a solosode that I did for him all on HRV.

Now this podcast is so incredibly dense and long. We're talking about a deep dive into all things, HRV. We're going to talk about all the different metrics of HRV. We're going to get into depth in terms of psychophysiology, what produces HRV.

There are a couple caveats before we jump into this podcast. There are some things that I've changed my mind on. I recorded this two years ago, and guess what? The science changes and let me explain the two things. Number one is I provide an entire section on normative ranges. I'm actually going to give you permission to skip it. The reason is because I am coming more and more to the conclusion that those normative range bases that I presented are just there as a novelty. They're just there as something that if you're curious, you've got it. Remember we're supposed to only self compare as opposed to normatively compare, but I spend a really long time talking about these normative comparisons and providing frameworks for those based on age among other things.

You can listen to it, but feel free to skip it. If you already know that it's basically pointless to compare yourself normatively, but if you're interested in where you fall by all means like, go for it.

The second thing is that I utilize the term autonomic balance or HRV balance a lot in this podcast. The science has already has also concluded that terminology probably isn't the best terminology. On one hand, you can say yes, there is a level of autonomic balance that happens. But on the other hand, that's way more of an oversimplification of what actually happens.

What I want you to framework this in, when you hear it on the podcast, is that we should think about our nervous system and HRV in terms of double footed driving. Whereas we don't want just have a foot on the gas pedal, which is the sympathetic nervous system, and then we slam on the brakes. We can actually drive with both feet and modulate those. And the point is not to engage in balance. I always come back to the whole point of HRV biofeedback and training is to train autonomic control.

You can tell your sympathetic nervous system what you want to do with it at any given time, as well as your parasympathetic nervous system that comes from training. That's why we created Hanu. It's why you have this system, hopefully in your hands, or you're using it right now is because it is intended to train autonomic control.

So those are the two key points that I wanted to mention. Again, I'm excited to be able to bring you this really deep dive. And I have another podcast coming from the Ben Greenfield podcast that's all about, Hanu. Not just a deep dive in HRV, but Ben actually asks me all about Hanu, the company and mission. So be on the lookout for that one coming very soon.

Last thing before we jump in, just to remind you, if you have already pre-ordered, it's time for you to complete that order. So look out for that email so you can complete it and we can send it to you in August. And also too, if you want to be a pre-order customer and get your device in August, use coupon code POD40. That will take the price from $299 down to a $180. And then after that, it only costs you $12 per month.

In this episode, you'll hear:

In today's episode, Dr. Jay gives an in-depth analysis of a scholarly article recently published discussing the effects of chronic stress on longevity as well as genetic structure.

Also, since we've received so many questions about how the Hanu device actually works, Jay gives a detailed breakdown of his daily routine with the device.

Remember, you can still pre-order the Hanu wearable at the special 40% discount - but this will go away sooner than you know, so tarry at your own risk!

Click here to learn more about and pre-order the device.

In this episode, you'll learn:

-An update on the release of the Hanu Health heart-rate measurement device...02:00

-Chronic stress deleteriously affects gene expression...08:15

-Enhance emotional resilience and self-control...24:00

-How Dr. Jay uses the Hanu device on a daily basis...30:00

-Priming the nervous system to best digest food...52:23

-And much more...

Resources mentioned:

-Hanu Health device pre-order: Get 40% off the Hanu device when you use code "POD40"

-Psychological and biological resilience modulates the effects of stress on epigenetic aging